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Instructions
- Sit on the floor with your legs extended and loop the resistance band around your feet.
- Hold both ends of the band with your arms extended in front of you.
- Keep your back straight and engage your core.
- Pull the band towards your torso by bending your elbows and retracting your shoulder blades.
- Pause briefly at the end of the movement, then slowly return to the starting position.
Technical Tips
- Keep your back neutral and avoid rounding your shoulders.
- Focus on squeezing your shoulder blades together at the peak of the row.
- Avoid using momentum; control both the concentric and eccentric phases.
- Maintain tension on the band throughout the movement.
Breathing Tips
- Inhale before you begin the pull.
- Exhale as you pull the band toward your torso.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back injury
- Rotator cuff tear
- Severe shoulder impingement
Description
The Seated Banded Row is an effective resistance band exercise designed to strengthen the upper and middle back while also engaging the arms and shoulders. Performed in a seated position with the band anchored around the feet, this movement mimics a traditional rowing motion and emphasizes posture, control, and scapular retraction. It is particularly beneficial for those looking to improve posture, reinforce back stability, and build foundational pulling strength without access to heavy gym equipment. Ideal for beginners, home workouts, and rehabilitation programs, this exercise offers a low-impact yet targeted approach to back training. Its versatility makes it a valuable addition to bodyweight routines or warm-up sequences before more demanding pulling movements. With consistent practice, users can enhance muscular endurance, improve mobility around the shoulder girdle, and support functional upper body mechanics for daily tasks and athletic activities.